per 100 grams
Carbohydrates 58.4 g
Proteins 23 g
Fats 6.4 g
Water 8.8 g
Fiber 24.6 grams
Trans Fats 0 ug
Ash 3.4 grams

Fenugreek Seed

323 Calories per 100g

, how to use it in cooking, and how to grow it.

Fenugreek, Trigonella foenum-graecum, is an annual herb and member of the Fabaceae family. It has long been treasured for its culinary, medicinal and aromatic properties. The aromatic, somewhat bitter, taste of its seed and leaves is often used to season Indian and Middle Eastern dishes. Its cultivation is believed to have originated in the Near East, and it is still widely cultivated in India, Pakistan, Egypt and neighboring countries.

Fenugreek is a remarkable plant – both for its culinary and its medicinal properties. Curiously, it is the only plant known to contain significant amounts of galactomannan, a type of dietary fiber that is beneficial in intestinal health. The aromatics in its seed make it a favorite in Indian and Middle Eastern culinary applications. It has also been used for centuries in Ayurvedic medicine as a remedy for digestive issues and menopausal symptoms.

Fenugreek seeds are small, yellowish-brown and strongly aromatic. When cooked, they can have a nutty and nutmeg-like flavor with a hint of bitterness. Most commonly, they are ground into a powder and used in curries and other Indian or Middle Eastern dishes. In Morocco, fenugreek is used to season vegetable and meat stews, soups and even as an ingredient in bread. In Ethiopia, it is an ingredient in berbere, the country’s national spice blend used for virtually every type of dish.

You can find whole fenugreek seeds at health food stores, Indian grocery stores, and some specialty food markets. The seed can be used both freshly ground in dishes or toasted and added afterwards. If you decide to wait until you’re using the seed before grinding, the results will be tastier, more pungent and nuttier.

Fenugreek has also been used traditionally to make tea. It is purported to help reduce inflammation, regulate blood sugar levels and relieve digestive issues. Simply pour a cup of boiling water over 1 teaspoon of fenugreek seeds, cover and steep for 15 minutes. This tea can be either sweetened or enjoyed plain.

To grow fenugreek, start by direct seeding the seeds directly in the garden in the late spring or early summer when the soil warms. The plants prefer full sun and well-drained soil, and will reach a height of 2-3 feet. Once the plants are established, you can begin harvesting the leaves when they are about 6 inches in length. For the seeds, wait until the seed pods begin to dry and turn golden brown in color. At this stage, the seeds should be plump and begin to easily drop from the pods. Leaving the pods on the plant will allow them to fully ripen. Gently remove the seed pods from the plant and separate the seeds from the chaff. The seeds should be stored in a cool, dry place for up to 4 months.

When it comes to fenugreek, the sky is the limit. Not only is it tasty when added to curries and other dishes, but its purported medicinal and healing properties make it an intriguing plant indeed. Try grinding the seed with ginger, garlic and chili powder to make a fragrant spice mix that can be used in a variety of recipes. For added health benefits, make a cup of tea from fenugreek seeds and feel the refreshing, warming effects. And don’t forget to try your hand at growing it – it’s easy and rewarding!